WOD 230509
Press-
Push press- 3-3-2-1-1
Split jerk- 2-2-2
***
Metcon-
3 rounds For time-
20 DB snatch
3 wall walks
20 Pull ups
3 Wall walks
Press-
Push press- 3-3-2-1-1
Split jerk- 2-2-2
***
Metcon-
3 rounds For time-
20 DB snatch
3 wall walks
20 Pull ups
3 Wall walks
Squat-
Front squat- Build your MAX of the day!
***
Metcon-
15 AMRAP-
2-4-6-8.. etc
Front rack lunges
Hang power clean
Push ups
RX= 40/25kg
***
StrengthCon-
1) Build heavy Complex of-
1 Hang squat clean + 2 front squats
2) Build heavy Complex of-
1 HPC + 2 jerks
3) On 10:00 running clock- As many rounds as possible-
Thrusters 50/35kg
– Every pause = 9 Deadlifts + 9 Pull ups
***
Row WOD-
1) 5 rounds of-
400 Meters row / 1:30 rest
– Record your total working time..
2) Row as many meters as possible your Part 1 time.
3) 3 rounds of-
9 Cal row
9 Lateral burpees
9 Cal row
9 DB thrusters
Lift-
Deadlift- 3-3-2-1-1
***
Metcon-
EMOM 18-
1- 20 Plate ground to OH 20/15kg
2- 16 Box Jump overs
3- 40 seconds plank
Pull-
5 sets of 10-15 Inverted rows
***
Metcon-
20 AMRAP-
2-4-6-8.. etc Pull ups
18 DB snatch
2-4-6-8.. etc Pull ups
18 Sit ups
Skill-
J-hook Rope climbs
***
Metcon-
CrossFit Games Semifinals- "Age group qualifiers Test 4"
For time-
20 burpee box jump-overs
2 rounds of:
20 kettlebell box step-ups
2 rope climbs
2 rounds of:
20 kettlebell goblet squats
2 legless rope climbs
20 burpee box jump-overs
– Time cap– 15 minutes
***
Accessory work-
4 sets of 8+8 Standing Halo with plate
Push-
Push press- 5-5-3-3-1
***
Metcon-
7 AMRAP-
1-2-3-4-5-6-7.. etc
Hang power clean & jerk 60/40kg
Lateral burpees
***
Accessory work-
3 sets of 8+8 Landmine presses